20150924

Warm Up
50 Up
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs


Strength
Back Squat
10-8-6-4-2-2-2


WOD
2 Rounds
3 min on / 1 min rest
Row (metres)
Double Unders
Wall Balls